Name: Playbook - Ellen Nieman - W1/D1 Push
Uploaded: 2024-03-25T02:58:56.587Z
Duration: 60 min
Description: W1/D1 Push

Jodie Langstreht

Sherry

Tammi

Probably the hardest chest workout I’ve done!

Tiffany

Margaux

Who doesn’t love shaky arms after a good burn

Megan

Gina

starting it a little late but felt the burn that’s for sure.

Miranda Opdahl

Michele

Had access to a gym today so thought I’d give the push workout a go from the 5 day program, wow the burn is real!

Rosie

Love this app and the workouts!! You are awesome!!!

Justine

Cecily

Shannon

Lorraine Jackson

First day! Definitely gonna be sore tomorrow, can’t wait!  No pain no gain!

Brittney

Amazing first session in this challenge, triceps burning and chest feeling good 🥳🥳

Zoe Kate

Tristian

I never feel a pump when I do push days, especially in my chest but after pec flies I was feeling a slight pump, and triceps got a good feeling. Very happy for my first workout and love this app as it's my first time use too! Happy with the length of workout as I usually spend hours in the gym and don't feel this good. 💪🏻

Shelby Koehling

Great set, burning in all the right places.

Kyle

Love this start to the week! My pecs have grown so much on your programming.

Karen

Ricci

Maria

First day my hands are shaking but i loved it cant wait for the rest of the 6weeks 💪🏼

Guadalupe

Fire 🔥 Them dips at the end about killed me 🤣 Stokes for this challenge!! Let’s go!

Nicole

Bruhhh 😂🤣 my arms tho. 🔥 workout! My arms feel like jello i love it.

Catherine

Casey

I feel great! Quite gassed but nevertheless, great to start back up on a workout routine !

Elvia

😅 whew definitely a change of pace with the higher reps. Got a good sweat trying to stick to the heavier weights.

Alyssa

Caroline

Fought for my life on the tricep dips. Arms are BURNT 🥵🥵

Katie Dunn

Solid push day! Did the workout from home and subbed a few exercises but kept them as close as possible to the written exercise and felt great! 💪🏼

Kortni

Lowri

Great first day back to lifting after a month off for vacation ✌🏼

Courtney

Kelsey

The work out itself was great. I didn’t like the Tricep dips. I’ve lost 125 pounds but I still weigh 330 so I struggled to even do 5. Hopefully we can improve on that!

Marissa

Ruby

I am. It a morning person, but I was excited to start this challenge this morning. I am hoping that it keeps me consistent with getting up and getting to the gym before work! Great push workout!

TRACEY

Warm-Up:

5-minute incline walk on treadmill

Cable external shoulder rotation: 3x10 (each side)
Plate y-raises: 3x10

Cardio (optional): 1-3x a week
- 10-20 minute incline walk
- 20-45 min outdoor walk

*Remember to rate & review each workout upon completion so I can keep track of your completion/participation for when it’s time to pick the winner of the challenge by May 9th!*

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck flies

Machine shoulder press

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

Tricep dips

W1/D1 Push

W1/D2 Pull

Time to catch back up after a little break from driving around the Midwest last week! ✋🏼

W1/D3 Legs

W1/D4 Upper Body

Leg extension machine broken...nice workout

W1/D5 Lower Body

I didn’t expect my arms to hurt straight away this time around, but god I’m struggling to lift my water bottle to my lips 😫

Subbed a few exercises out to get this one in from the home gym but it worked out great! 💪🏼

W2/D1 Push

W2/D2 Pull

It was a good one! Wish I would’ve pushed harder and waited around to finish the workout! I’m not in the best place emotionally/mentally right now but I’m glad I at least made it

Post workout shaky legs again! Damn those stairs down to the locker room!

W2/D3 Legs

Decided to run 3 miles on top of this for cardio 🫥

W2/D4 Upper Body

Having to back track and hit these days I missed out on last week.

Almost didnt make it today but im glad i did !!

W2/D5 Lower Body

W3/D1 Push

Felt stronger today! But dang my arms and back are burning!

W3/D2 Pull

W3/D3 Legs

Feeling strong this week!
 🔥 workouts!

W3/D4 Upper Body

W3/D5 Lower Body

W4/D1 Push 2

W4/D2 Pull 2

W4/D3 Legs 2

W4/D4 Upper Body 2

I need to re-work my order so I have rest between the two lower days 😆

W4/D5 Lower Body 2

W5/D1 Push 2

W5/D2 Pull 2

Sweating like I just finished running a 5k 🥵

W5/D3 Legs 2

Great workout but feeling a little weak today 🥴

W5/D4 Upper Body 2

Came to the gym real tired but finished strong n full of energy 🥵

I don’t love leg day cause I have a knee that is trash. But I do enjoy this one🔥

W5/D5 Lower Body 2

Little late but on the ol’ honeymoon, so getting it in when and where I can 💪

W6/D1 Push 2

W6/D2 Pull 2

Those Landmine RDLs might just be one of my favorite exercises.

It’s a good workout but I’m also glad to be done with that for a few 😂

Today was a good leg day sad the 6 weeks is ending !

W6/D3 Legs 2

Clicked this one off a day late 🥴 was busy admiring my shoulders after this one. hard to raise my arms after!!

W6/D4 Upper Body 2

Cant believe today wad the last day it flew by but i see the difference from day one ❤️‍🔥

6 weeks and an insane amount of growth later… can’t say enough about how amazing this program is. several weeks of new PRs and physique changes. ☺️🥵

W1/D1 Push

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